WW Core Snack ideas

1. plain yogurt with splenda sweetened zero calorie chocolate syrup and berries
2. cooked tomato and pepper salad
3. baked potato with ff sour cream
4. oatmeal with chopped apples (apples cooked with oatmeal in the microwave)
5. baked apple with cinnamon
6. tomato and mustard on a toasted lite English muffin (1 point)
7. homemade popcorn. 1/4 cup of popcorn tsp of evoo in brown paper lunch bag. Fold over a few times. Microwave 1.5-2 minutes. Spray with butter flavored oil spray and sea salt.
8. Any fruits. (I love bananas, sweet and filling!)
9. Any veggies
10. Oatmeal
11. Shredded wheat cereal with Skim milk
12. Boiled egg or deviled eggs
13. Zero or very low point other snacks like, Drakes makes three 1 point cakes
14. Chocolate, Blueberry, Coffee/cinnamon. Three small cupcakes in a pack for one point. (They make two others carrot and vanilla but those are 2 pts)
15. Curve bar (1pt and so good)
16. Blue Bunny Healthbar Zero point for one bar (nice size and box comes mixed with 1/2 vanilla/chocolate and 1/2 chocolate fudge bars - very yummy)
17. Brown rice pudding
18. SF Jell-O (zero points!)
19. Chocolate banana swirl sugar free pudding (1pt) Sooooo good!
20. Guacamole dip with veggies
21. Light Lays chips (1 point per serving)
22. Serving of Baked tostitos - count points
23. Small wrap (1pt) Rotisserie chicken/lettuce/tomatoes/red onions
24. Latte Lite (Skim Milk, art. sweetener)
25. Cottage Cheese
26. Hard boiled egg
27. 94% fat free popcorn
28. FF plain yogurt with peaches & splenda
29. Smoothie made with frozen fruit and skim milk
30. Fruit and veggies
31. FF plain Yogurt w/frozen berries
32. FF cottage cheese w/pineapple chunks or crushed (packed in it's own juice)
33. sugar-free Jello (any flavor) and mix in natural (sugar-free) applesauce for part of the water. This gives the Jello a little more substance and I find it more satisfying. When I eat it I like to put a dollop of Greek yogurt on top.

WW CORE CORNBREAD

1 1/2 c. yellow cornmeal
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tps. salt
1/3 c. Splenda {up to 1/2 cup if you like it sweet}
1c. fat free yogurt
1/2 c fat free sour cream
1 tbs. oil
2 eggs

Mix dry ingredients in a medium bowl.

Mix liquid ingredients in a small bowl.

Gently fold the wet into the dry.
Pour into a 9" deep dish pie plate or a 9" square pan that has been
sprayed with Pam. Bake at 375 degrees for 25-30 minutes or until the
edges are a golden brown and a toothpick inserted in center comes out
clean. Cut into 8 wedges or make in muffin pans.

Core or if on Flex Points: 8 servings = 2 Pts. each

WW CORE BBQ Sauce using-Diet Cola or Root Beer

1 cup Diet Root beer or Diet Cola/Coke
1 cup ketchup
1/4 cup fresh lemon juice
3 tablespoons Worcestershire sauce
3 tablespoons Splenda
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
optional-tbls SF maple syrup

In a medium saucepan, combine the remaining ingredients; mix well and bring to
a boil over medium heat, stirring occasionally.
Reduce the heat to medium-low and simmer for 20 minutes until reduced by half.

WW Core Multi-grain Muffins

Servings | 12
Estimated POINTS® value per serving | 1

Ingredients
1/2 c uncooked cornmeal
1/2 c uncooked oatmeal
1/2 c uncooked cream of wheat
1/2 c nonfat dry milk
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
2 eggs
1/2 c unsweetened applesauce
1 medium ripe banana
1 tsp vanilla extract
1 c chopped apple

Instructions

1. Pre-heat oven to 350 degrees. Prepare 12 muffin tins with muffin papers.
2. Mix all dry ingredients in mixing bowl. In a blender mix eggs, applesauce
3. banana and vanilla until smooth. Combine dry and liquid ingredients. Fold in chopped
4. apples.
5. Drop batter into muffin tins.
6. Bake for 20 minutes or until tops are firm.

WW Core Pancake

Ingredients:

1/2 cup old fashioned oats
1/4 cup ff cottage cheese
1 egg
cinnamon and/or vanilla to taste
splenda to taste

Instructions:

Combine all ingredients. Spray small saute pan with olive oil, add combined ingredients, and grill.

Pancake Topping

Ingredients:

1/2 to 1 cup fresh or frozen fruit (ie blueberries, strawberries, etc)
splenda to taste

Instructions:

* Place fruit and splenda in small sauce pan. Heat until fruitis soft.

* Serve over pancake

WW Core MACKTOWN CHILI

Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili

3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste

SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional

1. Brown meat; drain and add to pot with broths and tomato sauce.

2. Stir together ingredients for Spice Mix in a small bowl.

3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.

Crocked Pineapple Chicken

6 whole chicken breast halves without skin -- skinned and split
1 dash pepper
paprika, to taste
20 ounces pineapple chunks in juice –
1 can tidbits
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1 clove garlic -- minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

WW Core Crab Bake Au Gratin

Crab Bake Au Gratin

1 lb. imitation crab meat
1/4 cup oatmeal
2 T FF Mayonnaise
1/2 small onion, diced
1 egg, beaten
2 tsp Worcestershire sauce
2 tsp horseradish
2 tsp mustard
1/2 tsp parsley flakes
1/8 tsp tobacco sauce
dash of salt
pepper
1 cup FF shredded cheddar cheese

Preheat oven 350*.

Combine all in bowl and mix well. Place in 8 x 8 glass baking dish
sprayed with Pam. Sprinkle FF shredded cheese on top and bake for 20
minutes.

Serve w/veggies and baked potato.

Baked Caramel Oatmeal Muffins

2 Cups dry oatmeal
1 1/2 teaspoons baking powder
1 Cup skim milk
1 egg
1 egg white
1/2 cup unsweetened applesauce
1/2 cup splenda
2 mashed bananas
1 teaspoon cinnamon
1 teaspoon vanilla
6 Tablespoons SF DeVinci Caramel Syrup

Mix dry ingredients, then add in wet ingredients. Pour into muffin
pan. Bake at 350 F for 40 minutes or until knife comes clean.

Makes 12 muffins.

CORE Fried Breakfast Cookies

Here is the basic recipe:

1/2 cup uncooked oatmeal
1/2 cup eggbeaters
1/2 cup fat free cottage cheese
2 Tbs baking powder
1-2 tsp cinnamon (I put in more)
1/2 capful vanilla (I put in more)
2-3 packets Equal (or equivalent of Splenda) to taste (I put in more)

Mix all dry ingredients together. Then add remainder of ingredients to bowl and mix together. It will be like a thick cake batter consistency.

Drop by spoonfuls onto hot skillet that has been sprayed with Butter flavor Pam by dividing into 7-8 cookies. Cook as you would a pancake: when bottom turns golden ,gently flip over to cook the other side.

*other variations: add chopped apples to the mix or place a few blueberries onto each cookie while cooking (before you flip over).

These are great warm, but also good cold. *You can add more eggbeaters to make pancakes, if you wish.

* Omit the cinnamon and vanilla and add some natural coccoa powder. 

WW CORE Taco Soup

2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.

** ff grated cheddar cheese ff sour cream and jalepenos on the side.

Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.

This freezes very well. I normally make a double batch or triple batches and sometimes 4x !

Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.

WW Core Creamy Pumpkin Soup

Serves 4

1 small onion, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1 can (29 ounces) pumpkin (puree, NOT pie filling)
2 cups canned low-sodium chicken or vegetable broth (or homemade)
Salt and freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups 1% milk (or use plain soy milk)

In a medium saucepan over a medium high heat, saute onion in olive
oil till translucent--about 3 minutes. Turn down the heat to medium
and add spices and stir for another minute. Add pumpkin puree
(remember--don't use pumpkin pie filling!) and broth. Simmer for 5
minutes. Now add milk and heat for another 5 minutes (don't let it
boil again or it will separate).

Serve with some cornbread and a big green salad.

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from
fat); 12g Protein; 19g Carbohydrate, 4g Dietary Fiber; 1mg
Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates

WW CORE MUSHROOM SOUP

6 cups sliced fresh mushrooms, or 3 cans (7 oz.)  mushrooms
1/2  cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoon  healthy oil
1 teaspoon dried Basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups fat free chicken broth
3 cups fat free evaporated milk

In large saucepan, saute' mushrooms, onion and celery in oil until tender;
use extra chicken stock to saute'  the mushrooms in if you find that
2 teaspoons of oil is note enough.
Add the rest of the ingredients and stir till warmed through; do not boil.

WW Core Baked Oatmeal

Servings: 4

Ingredients
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1 mashed banana
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon

Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it
all up. Pour into a square glass baking dish that has been well sprayed on
sides and bottom with Pam. Bake for about 25 Min. Let cool, cut into servings
and store in the refrigerator or freezer.

WW Core "Creamy" Broccoli Soup

1 medium onion, halved and thinly sliced
2 garlic cloves, thinly sliced
4 cups low sodium vegetable broth
1 1/2 lb broccoli (about 6 cups) florets separated, stems peeled and cut into 1/2 inch rounds
8 oz sliced mushrooms (about 3 cups)

Spray large saucepan with cooking spray. Add onion and cook 7 minutes over medium or until soft, stirring often. Stir in garlic and cook 1 minute more.

Add broth, 2 cups water, broccoli, and mushrooms. Bring to a boil and reduce heat to med low, simmer 15 minutes or until broccoli is tender.

Puree soup in batches in food processor. Return to pot and season with salt and pepper.

Serves 4

Per serving: 77 cal, 6 g protein, 1 g fat, 15 g carb, 714 mg sodium, 4 g fiber, 4 g sugars

WW Core Breakfast Cookie

1 cup oatmeal
½ cup fat free plain yogurt
½ teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon vanilla
½ cup splenda
1 teaspoon healthy oil (I used safflower)

Preheat oven to 350°

In a bowl add all ingredients and mix well.
Drop by soup spoons on to a well Pam Sprayed pan.
Bake for 20 minutes or longer if you want them more crisp.
I baked for 20 minutes and let set in the oven until cool.
Yield: 12 cookies
2 serving of 6 cookies each

WW Core Cranberry Corn Muffins

1 cup oat bran
3/4 cup yellow cornmeal
1/2 cup splenda
2 tsp baking powder
1/2 teaspoon mace
1/4 cup egg substitute
1/4 cup fat free sour cream
3/4 cup fat free yogurt
1 teaspoon lemon zest
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 cup cranberries; coarsely chopped

Preheat oven to 350 F.
Spray muffin tins with cooking spray. (I use nonstick, silicone muffin
cups, but I still give them a squirt of cooking spray because it
gives them a little crust.

Combine the oat bran, cornmeal, Splenda, baking powder, and mace in a
medium bowl.
Combine the egg substitute, sour cream, yogurt, lemon zest, and
extracts in another bowl.
Stir the wet ingredients into the dry ingredients.
Gently stir in the cranberries.

Fill each muffin cup 3/4 full.

Bake 20-22 minutes or until golden.

Makes 14 muffins.


Cranberry Corn Muffins - #2 of 2

breads, desserts

1 cup yellow cornmeal
3/4 cup splenda
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon mace
1 pinch salt
1 can (15 oz) cannellini beans; rinsed & drained
1/2 cup fat free cottage cheese
2 large eggs; or egg beaters
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 teaspoon lemon zest
1 cup cranberries; coarsely chopped

I wanted to come up with a cranberry muffin to serve to my family at
Thanksgiving. I made two different versions, both delicious. Make
your choice based on the ingredients you have at hand.

Preheat oven to 400 deg. F.

Spray muffin tins with cooking spray.
(I use nonstick, silicone muffin cups, but I still give them a squirt
of cooking spray because it gives them a little crust.

Mix together the cornmeal, Splenda, baking powder, baking soda, mace
and salt in a medium bowl; set aside.

Puree the beans and cottage cheese in a food processor or blender,
scraping the sides frequently, until smooth, about 3 minutes.
Add the eggs, zest and extracts and pulse until smooth.
Pour into the cornmeal mixture and stir lightly to blend.
Fold in the cranberries.

Spoon into the muffin cups, filling them 3/4 full.
Bake until a toothpick inserted in the center of a muffin comes out
clean, 20-22 minutes.
Cool completely on a rack.

16 muffins

Explanations

There are a few things I haven't shared with you. I have some health issues that makes picking the right diet difficult for me. I have to weigh what is more important to me. One of the things I deal with is that I have IBS that is really affected by the foods I eat. I also have a problem digesting fat and it makes me quite sick. Given just these two facts I had decided that as much as I love the Low Carb way of life and as much as it suits my family, I was going to have to go with a diet that was lower in fat and higher is fibre, thus I changed to Weight Watchers Core.

There is something new one for me to consider now. Let me tell you the background. I have a three 1/2 month old daughter and I am 36 years old. It took me 5 years to get pregnant with her. While I was in the hospital delivering her, a doctor there gave me her opinion that she felt I had PCOS. And while I still have to get all the testing done to be sure, I am pretty sure I do. I just fits. My husband and I would like to have one more child. But given that I am 36 years old, I can't wait another 5 years. So, I did research and given that new information, it seems that a modified low carb diet would make more sense to me.

Here are the reasons it would work for me:

• It fights the super strong sugar cravings (part of PCOS, I have them super strong)
• It helps to combat the insulin resistance (I always had this but it is also a part of PCOS)
• It will help to regulate my hormone production
• It will help me lose weight which also helps with PCOS
• It works with my carnivore husband's way of eating
• Due to the fact that my husband's diet is always high in protein, it actually is easier on my budget than having to add my low fat, high fibre foods on top of his list of foods.

Here are the ways I am going to modify the diet:

• Knowing that I have issues digesting fat, I will watch the amount of fat in my recipes. It won't be low fat, but I will avoid those dishes extremely high in fat.
• I will work on ways to increase the amount of fibre in my diet while still sticking to the low carb way of eating.

Given this new information, I am going to be switching back to low carb. I do have quite a LOT of Weight Watchers Core recipes gathered up that I am still going to share with you, but I plan on posting Low Carb Recipes as well.

Split Pea

Yellow and green split peas are cooked with chicken broth, onion and carrot and pureed in this thick potage.
Serves 8 servings

Ingredients
1 tablespoon olive oil
2 cups chopped onion
2 cups chopped carrot
2 cups finely chopped celery
0.5 tablespoon minced garlic
1 cup yellow split peas
1 cup green split peas
8 cups fat-free chicken broth
1.5 teaspoons salt-free seasoning blend
1 teaspoon salt


Directions
1. In a large pot or Dutch oven over medium heat, heat olive oil. Cook onion, carrot, celery and garlic until onion is translucent. Stir in yellow and green
split peas, broth, seasoning and salt. Cover, bring to a boil, then reduce heat and simmer 2 1/2 hours.

You Are What You Eat

I occasionally catch this show called, "You Are What You Eat" Starring Gillian McKeith. In this show she counsels people on a way to help themselves lose weight and be healthy. Well, yesterday I went searching and I found her website. I have always found her show inspiring and while I wouldn't necessarily eat everything she recommends, I do think she is really wise and knows a lot about how to improve our health. Here are some recipes I found on her site.

Green Goddess Soup

For Winter Detox
Serves 4

• One large onion peeled and sliced
• One clove of garlic peeled and crushed
• Two turnips peeled and chopped or
• One medium sweet potato peeled and chopped
• 600mls / 1pt of vegetable stock (from 2 vegetable stock cubes)
• 2 large courgettes trimmed and cut into 1cm pieces
• 200g bag of curly kale, rinsed and drained, along with a handful of spinach leaves.

1. Sauté the onion and garlic in a sauce pan with a little water for 4 minutes. Add the turnip or sweet potato and sauté for a further three minutes.
2. Add the rest of the stock and simmer for 10 minutes.
3. Stir in the courgettes and Kale and simmer for a further 5 minutes.
4. Add the spinach in at the end and simmer for a further minute.
5. Pour the soup mixture into the blender or food processor and blend till smooth.
6. Return to the saucepan and add some freshly chopped curly parsley to garnish.

Squash Soup

• 3 cups of butternut squash
• ½ cup radish for garnish
• 1 cup of sweet potato (cut into pieces)
• 1 cup of carrot
• 6 - 8 onions
• 6 - 8 cups of water
• Vegetable bouillion or vegetable cube
• Big handful of fresh tarragon and parsley
• 1 clove of garlic

1. Add cut squash, sweet potato, carrots and onions to lightly boiling water for 5 - 8 minutes until tender but firm.
2. Turn off fire and add all other ingredients in the raw state.
3. Blend it all in a food processor.
4. Soup may be thicker or thinner depending on the amount of water used.
5. Garnish with chopped raddish.

Gillian's Hearty Lentil Stew

Superb way to strengthen kidneys and adrenals. Helping to cope with anxiety better.

• 1 cup Lentils
• 2 onions
• 4 Carrots
• 2 cups diced squash
• 1 sweet potatoe
• 1 stalk celery
• 1 veggie bouillon cube

1. Soak lentils for 20 minutes
2. Wash lentils thoroughly
3. Place the onions in a pot with a vegetable seasoning cube, cover with water and bring to the boil.
4. Simmer. Cover stew for 30- 35 minutes.
5. 15 minutes into the simmer, add squash and sweet potatoes
6. A further 10 minutes in, add carrots and celery.
7. Towards the end, add watercress or a dark green leafy vegetable such as kale.
8. Season with 2 bay leaves
9. Add 1 teaspoon wheat free tamari sauce.

Leek And Turnip Soup

• 1 leek
• 1 medium red onion
• 1 large turnip (more would be good)
• 1 sweet potato
• 1 Tbl fresh chopped rosemary
• 2 pints water
• Vegetable bouillon or stock cubes

1. Cut off dark green tops from leeks, rinse very thoroughly, and dice. Chop onion, and saute leeks and onion in the bottom of a large soup pot in a little water until soft.
2. Peel and dice turnips and potatoes, and add to soup pot.
3. Add a little stock and stew for 5 minutes, stirring gently.
4. Add the rest of the stock and the rosemary, and simmer for 15 minutes, or until the potatoes are fully cooked. Puree about half of the soup in a food processor or blender, and return to the pot.
5. Season to taste, reheat, and serve.

Marinated Baked Salmon

• 2 salmon steaks (high in Omega - 3 fatty acids which help lower cholesterol)
• 2 cloves garlic - minced (high in the compound 'alicin' which enhances immune system and fights infections)
• 1 tbsp grated ginger (cleanses blood, liver and kidneys)
• ½ lemon (high in vitamin C)
• Fresh raw spinach (high in anti-oxidants which fight free radicals in the body cell tissues)
• 2 fresh raw leeks (detoxes the liver)
• Fresh coriander.

1. Cut the leeks into approximately 12 chunks.
2. Steam or boil leeks for about 5 minutes to gently soften.
3. Rinse and dry the salmon. Place a liberal amount of fresh raw spinach in a shallow oven pan.
4. Place the softened leeks on top of the spinach. Then place the salmon on top of the leeks.
5. Mix the olive oil, minced garlic and grated ginger together; then brush it over the fish.
6. Keep extra amounts of the olive oil mixture on hand to brush the fish throughout the cooking process. Squeeze fresh lemon juice onto the fish and spinach.
7. Place into pre-heated oven at 200°C/400°F/Gas Mark 6 for approximately 25 minutes. While cooking, brush the olive oil mixture onto the salmon every 10 minutes. If desired, squeeze over more lemon juice too.
8. If you are feeling bold and adventurous, I recommend that you serve the salmon with Avocado Algae Cream Sauce. Decorate the plate with coriander leaves. If desired, squeeze lemon juice too.